JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================mK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?pqJqN"`61Ki)@9)搭 #l␎*Fx2M]?R4-OR{V&66 BZ7wٻ 맖ɬg&FP8?#yMi%E<Һc.zV6_'f\o$zVf5@IZM6GݜmzN2ujmșTA K}XkCn?l˨i ە= Rtґo3F z a-u{Pi=3Cp01ReTAPsN6tvv\:T"ndZe +Iu#0M Ϯ߅z=\j15O ciRsM6P7_ʗ5.-^dZĈ:c*aFDkϵ3f َ{_GӚι,uF}*٠PC~ZҭNLƥ4molve no motion). Proprioceptive Neuromuscular Facilitation (PNF), Static and Ballistic are the stretches most coaches and athletes are familiar with. PNF is the best out of all three but, requires a partner and takes more time. Static stretching is when you assume a position and then hold it there with no assistance. This stretch is usually held between 10-30 seconds and would be the ideal type for all athletic programs. Ballistic stretching is when the individual bounces while they stretch, and if not properly warmed up the athlete has a higher risk of possible injury to the muscle.<br><br>How do we stretch? After you have warmed up with the dot drill or jump rope then you should begin your stretching program. You should NEVER stretch a cold muscle. Stretching should not be painful. You stretch to the point of tension not pain. <br><br>Don t you just love the athletes who do the three second count stretch? How long should the athletes hold a stretch? Actually your muscle does not start to react to a stretch for at least six seconds. Start out by holding a stretch for at least ten seconds after that ten seconds than take the stretch a little farther, after six to ten more seconds take it a little farther. You should work up to at least thirty seconds. If you try this you will notice a